Blackberry Smoothie Recipes and Nutrition

Blackberries are a versatile fruit that are not only eaten raw but also commonly used in desserts, candies, jams and wines. The United States is the leading cultivar of blackberries worldwide with the State of Oregon being the center of production.

Blackberries are notoriously sweet and a little bit tart and are often compared to raspberries. They are sometimes confused with black raspberries. The two fruits are very similar, but blackberries have a smoother, hairless exterior and retain the stem while black raspberries are hollow after they are picked.

Blackberries add a deliciously distinctive berry flavor to your green smoothie and can be added to most recipes.

Blackberry Nutrition and Health Benefits

Blackberries are among the top ranked antioxidant-rich fruits and also contain high levels of fiber, manganese, copper and vitamin C with only 61 calories and 2 grams of protein per cup. Blackberries are also a good source of vitamins A (as beta-carotene), B5, C, E, K and folate. One cup of blackberries provides 4% RDA (recommended daily value) of calcium and 7% RDA of zinc.

A phytochemical in blackberries, cyandin-3-glucoside, may help fight cancer as it has been shown to possess both chemo preventive and chemotherapeutic activity. The lignans (phytoestrogens) in blackberries may help postmenopausal women survive breast cancer. Studies suggest that those with a higher phytoestrogen intake have a higher breast cancer survival rate than those who have a lower intake.

Note About Using Blackberries In Green Smoothies

Blackberry green smoothies should be consumed immediately and not stored, as a blackberry smoothie that has sat for a few hours in the refrigerator may take on a “funky” flavor depending on what other fruits and greens it is blended with.

How To Select Blackberries

Blackberries are extremely perishable and should be purchased in season and consumed right away. Frozen blackberries can be used during the off season. In North America, blackberries are in season throughout the summer and fall, usually being harvested around June and July.

Blackberries rank moderately for potential pesticide load according to research conducted by the Environmental Working Group. You should purchase organic blackberries whenever possible.

Medical Disclaimer: The information on this website is not intended to be used as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. The statements made on this website have not been evaluated by the Food and Drug Administration. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always check with your doctor before starting any new diet or fitness program.